Open Awareness Meditation: How to Rest in Open, Spacious Mind
In this article: What open awareness meditation is, how it differs from focused-attention practices, and a gentle step-by-step method for learning it.
The Meditation That Lets Everything In
Most meditation techniques ask you to focus on one thing — your breath, a mantra, a sensation. You narrow attention to a single point and hold it there.
Open awareness meditation does the opposite. You let go of any single object and rest in awareness itself. Sounds, sensations, thoughts, feelings — all are welcome. Nothing is grabbed, nothing is pushed away. You simply rest as the open space in which everything appears.
It sounds simple. It is simple. But “simple” does not mean “easy.” Open awareness can feel disorienting at first because there is nothing to do. The mind, accustomed to grasping at objects, has to learn a new way of being.
For experienced meditators, this practice is often described as the most natural and profound form of meditation there is.
Focused Attention vs. Open Awareness
To understand open awareness, it helps to contrast it with its counterpart.
Focused attention (samatha): You choose one object — the breath, a candle, a mantra — and return to it whenever the mind wanders. It is like a spotlight. It builds concentration and stability.
Open awareness (shikantaza, choiceless awareness): You do not choose an object. Whatever arises in experience is allowed. It is like turning on the lights in a room — you see everything at once, without preference. It builds equanimity and insight.
Most complete meditation paths use both. You develop concentration first, then open into awareness practice once the mind is stable enough to handle it.
This is why open awareness is sometimes called an “advanced” practice — not because it is elite, but because a certain degree of mental stability makes it much easier.
Why Practice Open Awareness?
It dissolves the meditator-vs-mind struggle.
In focused practices, there can be a subtle tension: “I should be with the breath, but I keep wandering.” Open awareness removes the goal. There is nothing to achieve, so there is nothing to fail at.
It reveals the nature of awareness itself.
When you stop chasing objects, you may notice something surprising: the awareness in which everything appears is itself still, open, and unbothered by whatever arises within it. This can be deeply freeing.
It trains equanimity.
By allowing all experiences — pleasant, unpleasant, neutral — to come and go without reaction, you build the capacity to meet life as it is.
It integrates meditation into daily life.
The skill of open, non-grasping awareness translates directly to how you walk, listen, work, and relate to others. See our guide to mindful living practices for everyday applications.
How to Practice Open Awareness
Here is a gentle, accessible approach. You do not need to be an advanced meditator — just be patient with the unusual feeling of “doing nothing.”
Step 1: Settle with the Breath (5 minutes)
Begin with simple breath awareness. This gives the mind an anchor and gathers your scattered attention.
- Sit comfortably upright.
- Notice the breath at the nostrils or belly.
- When the mind wanders, gently return.
Do this for a few minutes until the mind feels reasonably settled.
Step 2: Open to Sounds (3-5 minutes)
Now let go of the breath as your focus. Allow your attention to open in all directions.
Notice sounds — traffic, birds, a fan, distant voices. Do not label or analyze them. Just let them arise and pass within the open space of awareness.
If a sound is unpleasant, notice the tendency to resist it. Soften. Let it be.
Step 3: Open to Bodily Sensations (3-5 minutes)
Expand awareness to include the body. The feeling of the breath, the contact with the cushion, an itch, warmth, tension.
Let all sensations be present at once. Do not move toward or away from any of them. Rest as the knowing of sensation.
Step 4: Open to Thoughts and Feelings (3-5 minutes)
Now include the mind itself. Thoughts arise — let them arise. Feelings appear — let them appear.
The key instruction: do not follow the content. A thought about dinner is just a thought, arising and passing. You do not need to plan the meal right now. Just notice: “thinking,” and let it dissolve.
Step 5: Rest as Awareness Itself (5 minutes)
Finally, let go of all categories. Sounds, sensations, thoughts, feelings — let them all come and go freely.
Rest as the awareness in which they appear. Not doing anything. Not trying. Just being.
If this feels vague or hard, that is normal. Return briefly to the breath or sounds to stabilize, then open again.
Step 6: Close Gently
After 20-30 minutes, take a few deep breaths. Notice how you feel. Open your eyes slowly. Carry this open quality into the next thing you do.
Tips That Make It Work
Set the intention to “allow everything.”
At the start, silently say: “Whatever arises, I allow it.” This sets the tone for the session.
Use soft eyes.
If your eyes are open, let your gaze be soft and wide, not focused on any point. This supports open awareness. (You can learn more in our article on whether to meditate with eyes open or closed.)
Label lightly if needed.
If the mind is busy, you can lightly note: “sound,” “thought,” “feeling,” “sensation.” Once things settle, drop the labeling and rest in open presence. This bridges into noting meditation practices.
Do not expect bliss.
Open awareness is not a trance or a high. Often it feels quite ordinary — just being here, awake, with things as they are. The profundity reveals itself over time.
Practice regularly.
Like all meditation, the effects compound with consistency. Daily 20-30 minute sessions for a few months will deepen the practice significantly.
Common Challenges
“I just keep thinking the whole time.”
This is the most common report. It means the mind is not yet stable enough for pure open awareness. Go back to a focused practice (breath or counting) for a while to build concentration, then return.
“It feels like I’m doing nothing.”
You are not doing nothing — you are training a specific skill: non-interference. This is harder than it sounds. The “doing nothing” is itself the practice.
“I feel spacey or dissociated.”
Open awareness can sometimes feel detached. If this happens, ground yourself: feel your feet, your hands, the weight of your body. Re-engage the body before opening again.
“I fall asleep.”
Dullness and sleep are common when there is no object to grip. Sit more upright, practice with eyes slightly open, or do the practice in the morning when you are fresh.
“I’m not sure I’m doing it right.”
This doubt is normal. There is no “right experience” to achieve. If you are consciously allowing whatever arises, you are practicing correctly.
Open Awareness in the Traditions
This practice appears across many traditions under different names.
- Zen (shikantaza): “Just sitting.” The Soto Zen practice of resting in awareness without any object, made famous by Dogen.
- Dzogchen (Tibetan Buddhism): The recognition of “rigpa,” or pure awareness, beyond meditation techniques.
- Advaita Vedanta (Hindu): Abidance as pure consciousness, the witness of all experience.
- Kashmir Shaivism: Resting in the open spaciousness of awareness itself.
Despite different languages and philosophies, the practice points to the same thing: resting as the open, aware presence in which all experience unfolds.
When to Use Open Awareness
- As your main practice once you have built some concentration.
- After a focused session as a way to integrate and open.
- During walks in nature, letting awareness receive everything.
- In daily life — letting your attention be open and receptive while listening, working, or resting.
For a contrasting approach, you might also explore counting meditation to build the concentration that makes open awareness easier.
Frequently Asked Questions
“Is open awareness the same as mindfulness?”
They overlap but are not identical. Mindfulness generally means present-moment, non-judgmental attention, often with an object. Open awareness is a specific form where no object is chosen.
“How long until I notice effects?”
Some people feel a shift of spaciousness after one session. The deeper, lasting changes — equanimity, clarity, insight — typically build over months of regular practice.
“Can beginners do this?”
Yes, but it is often easier after a few months of focused practice. If it feels too vague, return to breath meditation and try again later.
“Do I need a teacher?”
Not strictly, but a teacher can help you recognize when you are drifting into dullness or subtle thinking. For serious practice, guidance is valuable.
“Is this the same as ‘just sitting and thinking’?”
No. The quality of attention is different. In open awareness, you are vividly present, allowing thoughts to arise and dissolve without following them. It is alert, not passive.
The Bottom Line
Open awareness meditation is the practice of resting as the open space of awareness itself — letting sounds, sensations, thoughts, and feelings come and go without grasping or resisting.
It is simple but subtle. If your mind is busy, build concentration first with breath or counting. If you feel ready, give it a try: settle, open, allow, rest.
The reward is a quiet, spacious presence that you can carry into every moment of life.
This article is for educational purposes only and is not a substitute for professional mental health treatment.
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